50K Training Plan - Advanced

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16 Week Training Plan
50K on rolling/moderate terrain
Advanced skill
Includes bodyweight core strength exercises



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This plan is best for an athlete that has advanced experience with trail running and is targeting a competitive finish in the 50k. Examples could be recent finishes in the 25k or marathon distance, or a base long run of about 14 miles. This plan will start with weekly milage of 37 miles per week across six days of training per week, with a 10 mile first long run. The plan will top out with 63 miles per week and six days per week of training, with a 23 mile long run. This plan assumes access to trails that offer rolling or hilly terrain. This plan is for a race with rolling terrain, which assumes approximately 3,500ft of gain.

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